~Robert Fried, Ph.D. Breathe Well, Be Well 1999

Reasons to Nose Breathe

Dr. Richard Gerardo, D.C., C.S.C.P.

1. Warms the incoming (inspiration) air to 95 degrees Fahrenheit, which is the optimal temperature for the lungs.[space]
2. Nose breathing moisturizes the incoming air. With the average person breathing 20,000 per day, by breathing through the nose, you add one liter of water to your internal environment.[space]
3. The hairs and membranes of the nose filter the air during inhalation and help to secrete mucous, preventing coughing and throat clearing.[space]
4. The movement of air through the nose keeps the environment around the inner auditory tube free form stagnating debris.[space]
5. Nose breathing triggers the release of anti-bacterial molecules, helping to clean the incoming air and increase the function of the immune system.[space]
6. Air coming in through the nose stimulates the release of odiferous molecules, which attach to incoming molecules so that we can smell the quality of the air.[space]
7. Nose breathing sensitizes us to the quality of the air, giving us choices about which air is healthy and which is not so that we can take action.[space]
8. Nose breathing increases our sense of smell, linking it to the limbic system which is the seat of our emotional body. We can then make more choices on how we feel about things. Smell is very important environmental factor for our survival.[space]
9. It brings air in the sphenoid sinuses to cool the pituitary gland and help regulate body temperature.
10. Breathing though the nose keeps the nasal passages open.[space]
11. Having a clear nasal passage allows light to reach the pituitary gland through the sphenoid sinus to help regulate sleeping patterns.[space]
12. Nose breathing activates movement at several head and neck joints. There are the atlanto-occipital joint, the atlanto-axial joint, the sphenobasilar joint sutures of the facial and head bones.[space]
13. Breathing through the nose lightens the head by filling the sinuses with air and keeps the sinuses membranes lubricated and functioning, lessening the chance of sinus infections.[space]
14. Children breathing through the nose helps to form the sinuses by activating their growth with the movement of air. Children who mouth breath often have very few narrow faces. The sinuses do not start growing until about age 4.[space]
15. Nose breathing moves the air to pass along the nasal septum, slowing the movement of air and facilitating a more complete integration of the process of ventilation with other biological processes (ie: the filling and empting of the lungs).[space]
16. Nose breathing allows the excess tears to have a clear passageway for drainage.[space]
17. Nose breathing facilitates the production of nitric oxide, which is a bronchodilator and sterilizes the air in the sinuses on the way to the lungs.[space]
18. Nose breathing reduces the volume of CO2 released during exhalation. The sinuses trap CO2 at the end of exhalation. CO2 helps to reduce constriction in the airways and blood vessels and facilitates the release of oxygen from the red blood cells and oxygen delivery to the other cells of the body by helping to balance the Ph of the blood.[space]
19. Nose breathing adds a huge reservoir of sensation to tap into to deepen your connection to yourself and bring your attention to the present moment.[space]
20. Breathing through the nose allows the air to pass by the structures that mark the center of the head, keeping your energetic balanced and centered.[space]
21. Nose breathing facilitates a deep meditation.[space]
22. Nose breathing reduces anxiety.[space]
23. Nose breathing reduces snoring.[space]
24. Nose breathing activates the production of immunoglobulins to strengthen the immune system.[space]
25. This helps increase the fluctuations of the cerebral spinal fluid by activation and movement of the sphenobasilar joint, thereby nourishing the central nervous system.[space]
26. Robert C. Fulford, D.O. states that: “Remember: always try to breathe through your nostrils, and not through your mouth because air must contact olfactory nerves to stimulate your brain and put it into its natural rhythm. If you don’t breathe through your nose, in a sense you’re only half alive.“[space]
27. Breathing through your mouth causes the tissues in your nose and other airways to swell and become congested and thus make it more difficult to breathe.[space]
28. “Breathing through the mouth tends to inflate only the upper lobes of the lungs, which are connected to sympathcs nerve fibers, the branch of the nervous system that t activates the fight or flight response. When you switch to nose breathing, you inflate the entire lungs, including the lower lobes, which are connected to the parasympathetic branch of the nervous systems (the branch that calms the body, slows the heart rate, relaxes and soothes). Through proper nose breathing, you employ both branches of the nervous system. At times the foot is on the brake and the other times, it’s on the gas. The back-and-forth fluctuation is a balancing act that you intrinsically know how to do and that your mind appreciates.”
    ~Peg Jordan, The Fitness Instinct

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Reasons to Nose Breathe – Burbank & Thousand Oaks CA

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Stress Management Tips

The other day I saw a coffee cup that read: “Stress is Caused by Giving a F@%&”. That’s one take, but I’ve got a different one:

Stress is the result of holding expectations that are out of alignment with reality.

What happens when you expect your relatives to finally get along at the next holiday party, but they don’t? Stress. Or when you try to get more work done than can be accomplished in a workday? Stress. What happens when we expect things to go well on a blind date and instead the night is awkward and strained? Stress.

What would happen if, instead of paying attention to expectations, we were simply open to experiencing what is actually occurring? A lot less stress.

Aim for the stars, absolutely! Those who follow their hearts and live their dreams but also live with the awareness that in reality, things don’t always go as planned experience much less stress in their lives.

The key? Realize expectations are only fantasies. An expectation is merely an expression of how you want things to go—just knowing that takes a lot of the kick out of dinner cancellations, rained-out games and catching a cold on vacation.

In a traffic jam? Re-frame and replace the stressful, reality-fighting thought of “I have to get to work on time!” with “There’s nothing I can do about this. Next time I’ll leave earlier. Today I can enjoy this ride by talking with a friend/listening to some music/noticing the beautiful scenery.”

Motivational comedian Kyle Cease sells shirts that say, “I hope I screw this up!” Why? To remind him that what’s important is the experience, enjoying the moment and responding to what’s really happening rather than trying to stick with a pre-made plan that may no longer work for him or for the situation—or worse—trying to be perfect. How many times do we forget to enjoy what’s going on around us because we’re trying to say the right thing, not appear this way or that, or to get others’ approval? Living life from a point of authenticity can be an incredibly freeing paradigm shift.

Remember the old saying “live and let live”? There’s a lot of wisdom there. We can often dial down the stress in our lives simply by taking responsibility for our own thoughts and actions, letting others do their thing and realizing that getting what we want (our expectations), is not always on the agenda.

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

Stress Management Tips – Burbank & Thousand Oaks CA

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In the thick of the holiday season, with office parties, neighborhood get-togethers and family celebrations, food is often the star of the show. With tempting deserts on every tabletop and the hustle and bustle of the season, how is one to navigate all of this goodness without putting on “the holiday 10”? Keep reading for 6 simple tips on how to joyfully dance through the season and stay light on your feet.

• Say “no” to seconds: Merely sticking to one cookie or one slice of pie rather than two is one of the easiest ways to literally cut calories in half.
• Replace processed dishes with whole food choices: Selecting whole, unprocessed foods such as yams rather than pastas, for example, will decrease your sugar and calorie intake significantly. You’ll notice energy levels stabilizing as a bonus.
• Bring a healthy dish: Showing up to a holiday gathering, food in hand, not only makes you a popular guest, but ensures you’ll have access to a tasty and healthy meal option as well.
• Keep it moving: Park further away from your destination. Briskly walking those extra steps several times a day really adds up and will help burn off the richer foods we tend to indulge in during the holidays and keep you feeling energized.
• Stick to your routine: If you have a healthy routine that involves physical exercise, it may be tempting to let that slide during the holiday season, but sticking to your yoga class or morning walk will help you stay balanced, feeling great and will put you in a better frame of mind to make healthier food choices as well. If you don’t have a fitness routine, this is a great time to start one!
• Get enough sleep: With all of the activities and busyness that often come with the holidays, it may seem time-efficient to burn the candle at both ends. Without proper sleep, however, the body has a hard time regulating hunger hormones which, in addition to slowed metabolism that comes with sleep deprivation, can lead to packing on some extra pounds.

Enjoy the season and Happy Holidays from Wholistic Chiropractic!

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

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Do you clench or grind your teeth at night? Many do. Left untreated, teeth grinding may lead to jaw disorders, headaches, damaged teeth and other issues.

Otherwise known as bruxism, teeth grinding is often related to pain or instability in the musculoskeletal system. System imbalance can lead to a constant state of musculoskeletal tension as the body attempts to adapt and compensate for misalignments and/or pain. The longer the system has been adapting to a condition of imbalance, the more complex the resulting distortions.

The following imbalances create a cascade of symptoms that may include teeth grinding, clenching and bruxism:

• Increased muscle tension in the jaw
• Loss of cervical curve; increased forward head posture and increased tension in cervical musculature
• Sub occipital tension
• TMJ/CMD symptoms
• Decreased lumbar curve and/or increased lumbosacral disc angle
• Chronically unstable SI joint
• Forward or anterior hand position in standing posture
• Pain in feet and metatarsals, poor foot mechanics and/or collapse of arches
• Muscle tension and/or spasms

The art and science of holistic chiropractic treatment is learning how to read, understand and treat the reactions and compensations of the body. All cranial therapies work off of this premise.

In our clinics, we employ Sacro-Occipital Technique (S.O.T.), a therapy that targets adjusting patterns in the body rather than individual body parts alone. S.O.T. uses a system of categories and indicators to systematically reduce the stresses, reactions and compensations and can significantly reduce or eliminate clenching and bruxism.

Holistic treatment always aims at resolving imbalance, tension and pain and returning the patient to a state of true integrative health.

Call our office today to schedule an appointment to address the root causes of your tooth-grinding or clenching.

In Health and Happiness,

Dr. Richard Gerardo

D.C., C.S.C.P., D.A.C.B.N.

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